WOD - 09/03/2021

12th State CrossFit – CrossFit

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Mobility

Metcon (No Measure)

2 Min Barbell Calf Smash (EL)

90s Pigeon (EL)

90s Hamstring Stretch against Rig (EL)

90s Couch Stretch (EL)

Metcon

Metcon (5 Rounds for time)

Comp:

300/250m Row

7 Back Squats

14 Box Jump Overs

Rest 2 Min x 5

* Guys use 100% of Body Weight

* Ladies use 85% of Body Weight

Sport:

300/250m Row

7 Back Squats

14 Box Jump Overs

Rest 2 Min x 5

* Guys use 90% Body Weight

* Ladies use 75% of Body Weight

Fitness:

250/200m Row

7 Back Squats

14 Box Step Overs

Rest 2 Min x 5

* Weight of Choice

** Keep your shirts on for safety of bar sliding off shoulders**

Strength

Front Squat (3 x 10 )

3 Sets of 10 Reps @ 70% 1RM